Coffee is a hot topic when you are trying to be healthy and or lose weight. All you need to do is search the internet and you can see a variety of viewpoints: drink coffee, don't drink coffee, drink it black, etc.

Now most of you already know that the things you add to coffee probably don't serve you in staying healthy. When you get a cappuccino, latte, frappuccino, whatever, at your local coffee shop you know there are A LOT of sugars in there. If you use artificial sweeteners you are getting A LOT of chemicals in there. And if you add flavored syrups there are A LOT of sugars, preservatives and chemicals in there.

But the really BIG problem I want to talk about today isn't about drinking coffee per se, it's about drinking coffee on an empty stomach.

Here's what happens when you wake up in the morning with an empty stomach and drink coffee: your body responds by producing adrenalin and cortisol followed by a drop in blood sugar.

The adrenalin reacts in your body just as if you were in a stressful situation, creating a flush of energy (which is probably why you drink coffee in the first place). Too bad you are most likely sitting at home, in your car or at work and don't need the sudden burst of energy to chase down a saber-toothed tiger at the moment. And because that energy isn't used, it becomes stored as fat.

Cortisol is your stress hormone that sets off a series of reactions, one of which is how your body stores fat. Cortisol also increases cravings for sugary, salty and fatty foods.

After that drop in blood sugar, you feel like you need a nap. Or worse yet, you grab the nearest bagel or donut to bring it back up. And the cycle continues.

So you see, while plain black coffee contains pretty much 0 calories, you could be storing fat when drinking it on an empty stomach.

Other problems with drinking coffee on an empty stomach? It disturbs your gastrointestinal system possibly leading to gas, heartburn, stomach ulcers and irritable bowel.

Aside from weight gain, that cup of coffee on an empty stomach can also increase anxiety and depression due to caffeine's impact on the stress hormones cortisol, epinephrine and norepinephrine and the production of the calming hormone serotonin. It also increases the amount of fluid your body passes and can result in dehydration.

My rule of thumb: Drink some water and eat low-glycemic foods BEFORE you have that cuppa of java. That could be a bowl of oatmeal, a green smoothie, yogurt with fruit you add, or scrambled eggs and whole grain toast with butter.

Your body will thank you. And you will begin to love your waistline again.

I hope this tip supports you in keeping coffee a part of your healthy lifestyle.

Have you ever experienced a sleepless night followed by a day when no matter what you ate you never felt full or satisfied? If so, then you have experienced the hormones leptin and ghrelin at work.

Leptin and ghrelin work hand in hand to control feelings of hunger and fullness. Ghrelin, which is produced in the gastrointestinal tract, stimulates appetite, while leptin, produced in fat cells, sends a signal to the brain when you are full.

So what's the connection to sleep? "When you don't get enough sleep, it drives leptin levels down, which means you don't feel as satisfied after you eat. Lack of sleep also causes ghrelin levels to rise, which means your appetite is stimulated, so you want more food," explains Michael Breus, PhD, a faculty member of the Atlanta School of Sleep Medicine and director of The Sleep Disorders Centers of Southeastern Lung Care in Atlanta. The two combined, he says, can set the stage for overeating, which in turn may lead to weight gain. Carrying extra weight also desensitizes us to leptin.

Additional research shows that inadequate sleep (less than 8 hours, although some research says 6):

Interferes with the body's ability to metabolize carbohydrates and causes high blood levels of glucose, which leads to higher insulin levels and greater body-fat storage.

Drives down leptin levels, which cause the body to crave carbohydrates.

Reduces levels of growth hormone, a protein that helps regulate the body's proportions of fat and muscle.

Can lead to insulin resistance and contribute to increased risk of diabetes.

Can increase blood pressure.

Can increase the risk of heart disease.

Even in young, healthy people, a sleep deficit of three to four hours a night over the course of a week can have a negative impact on the body. The power of sleep cannot be overlooked. Your health is a combination of many things, not just the food you put in your mouth or exercise. Start with getting a good night’s sleep!

If you missed my article on how to get a quality night sleep, check it out here.